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The Strength Training Anatomy Workout III: Maximizing Results with Advanced Training Techniques

Frederic Delavier Michael Gundill



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Human Kinetics
01 June 2019
Medicine; Anatomy; Weightlifting
Series: Anatomy
Frederic Delavier, the mastermind of the best-selling Strength Training Anatomy phenomenon, is at it again. More than two million readers have turned to his books, including Strength Training Anatomy, to find the most effective exercises in strength training. The Strength Training Anatomy Workout provided beginners with program guidelines to develop fitness and athletic performance. The Strength Training Anatomy Workout II followed to offer serious strength trainers and bodybuilders the keys to creating lean muscle mass. Now, in The Strength Training Anatomy Workout III, Delavier and coauthor Michael Gundill pick up where Volume II left off to help you continue developing beyond the tapering phase with advanced training techniques. This guide uncovers the secrets of strength training to address three problems facing serious athletes:

How to achieve strength gains when the more you progress, the harder it is to progress further How to keep popular misconceptions from limiting your training How to solve typical problems that you experience after years of strength training The Strength Training Anatomy Workout III is loaded with 146 of Delavier's unparalleled illustrations and 195 photos depicting proper exercise technique and highlighting how muscles interact with surrounding joints and skeletal structures. Exercise descriptions include technique, explanation of muscle engagement and interactions, variations, benefits, limitations, and safety considerations. You'll assemble these exercises into advanced programs for long-term strength and muscle development. Break past your training plateaus with high-tech strength training protocols like electrical stimulation, blood flow restriction, and vibration and oscillation training. Avoid injury and muscle fatigue with advanced strategies that promote nerve, tendon, and joint recovery.

In the striking detail that only Frederic Delavier provides, The Strength Training Anatomy Workout III will help you cross the threshold to advanced muscle development and strength gains.
By:   Frederic Delavier, Michael Gundill
Imprint:   Human Kinetics
Country of Publication:   United States
Dimensions:   Height: 254mm,  Width: 178mm, 
Weight:   771g
ISBN:   9781492588511
ISBN 10:   1492588512
Series:   Anatomy
Pages:   256
Publication Date:   01 June 2019
Recommended Age:   From 18 to 99 years
Audience:   General/trade ,  ELT Advanced
Format:   Paperback
Publisher's Status:   Active
Part I. Deepen Your Understanding of Advanced Anatomy and Morphology Analyze Your Anatomy and Morphology The Worst Squat in the World Anatomy and Morphology: Concepts That Are Often Misunderstood There Is No Miracle Exercise That Is Perfect for Everyone Are the Proportions of the Vitruvian Man Real? A Few Simple Rules Analysis of Arm Length Long and Short Torsos The Ratio Between the Abdomen and the Rib Cage Large Hips/Narrow Hips: How Does This Affect the Thighs? Short Thighs/Long Thighs The Paradox of Upper-Body/Lower-Body Development Genetic Secrets of the Calves Conclusion When Your Future Is Obvious From Your Morphology Understand the Pathologies Related to Strength Training So You Can Protect Yourself Success, Yes... but Not at Any Cost! Be Clever Like a Chess Player Learn to Structure Your Warm-Up Start With a Total Body Warm-Up Specific Warm-Up for Weak Areas Complete Warm-Up for the Muscle Groups That You Plan to Work Joint Hypermobility Caused by Hormone Fluctuations The Function of Relaxin Fatigue: Another Cause of Joint Hypermobility The Weather Report and Joint Pain How to Manage Temporary Joint Hypermobility or Sensitivity to the Weather What to Do If a Hypermobile Joint Does Not Get Better How to Alternate Exercises to Avoid Repetitive Injuries Can an Athlete Escape Wolff's Law? What Is the Proper Range of Motion for Maximum Gain Without Injury? Partial or Full Repetitions? The Advantages of a Full Range of Motion/Disadvantages of a Partial Range of Motion The Disadvantages of a Full Range of Motion/Advantages of a Partial Range of Motion Conclusion Part II. Training and Recovery Techniques Advanced Training Techniques Target Muscles With Surgical Precision The Method of Contraction Influences the Muscle Area That Is Recruited Strategies for Adjusting Rest Breaks Between Sets Practical Applications of the Jendrassik Maneuver Changing the Center of Gravity by Adding Weight The Give-and-Take Theory for Progress High-Tech Bodybuilding Methods Electrical Muscle Stimulation What Is the Point of Blood Flow-Restricted Training? Vibration and Oscillation Techniques Secrets for Recovery A Better Definition of the Concept of Overtraining Heterogeneous Recovery Times Double Shock Nervous System Damage Following a Workout How Can You Promote Nerve Recovery? Understanding Aches and Pains Better Ensure Tendon and Joint Recovery Master Recovery Through Targeted Supplementation Part III. Strength Training Enlarge and Protect the Shoulders Specific Shoulder Pathologies Problems Developing the Shoulders Shoulder Rotation With a Band Jammer Press One-Arm Lateral Raise, Cheating, With a Dumbbell Attack the Complex Muscles of the Back Anatomy and Morphology Characteristics Pathology Specifics Problems Developing the Back Weightlifting Snatch Deadlift for the Latissimus Dorsi Reverse Hyperextension Delavier's Shrug Target the Chest Why Is the Development of Chest So Unbalanced? Anatomy Specifics Specific Information About Good Training Materials Isolation Shrug for the Upper Chest (Gundill's Shrug) Floor Press Build the Biceps, Triceps, and Forearms Problems Developing the Biceps Problems Developing the Triceps Finger Extension Power Biceps Curl Using a Low Pulley Power Triceps Extension Using a High Pulley Strengthen the Core Problems With Core Strength Problems Trimming Fat Problems With Water Retention in the Abs Problems With a Muscle That Lacks Endurance The Plank and Its Many Variations for Static Core Strengthening Standing Power Crunch With a Resistance Band for Dynamic Core Work Fill In the Quadriceps Biomechanical Specifics Specifics About Proper Training Materials Morphological Characteristics Problems Developing the Quadriceps Belt Squat Squat Using a Machine Vertical Leg Press Catch Up the Hamstrings Anatomy and Morphology of the Hamstrings Problems Developing the Hamstrings Problems With Regional Recruitment of the Hamstrings Glute-Ham Raise Hip Extension Fill In the Adductors and the Sartorius Anatomy and Morphology of the Adductors The Sartorius Is an Indispensable Muscle for Competitions Thigh Adduction Using a Machine Sartorius Exercise Understand and Manage Unequal Development in the Calves Physiological Characteristics Belt Squat Calf Raise Part IV. Advanced Programs Advanced Warm-Up Programs Basic Warm-Up Complete Warm-Up Advanced Programs to Catch Up Weak Areas Catch Up the Arms Catch Up the Upper Chest Catch Up the Back of the Shoulders Catch Up the Back Catch Up the Thighs

Frederic Delavier is a gifted artist with exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious Ecole des Beaux-Arts in Paris. The former editor in chief of the French magazine PowerMag, Delavier wrote for several fitness publications, including the French magazine Le Monde du Muscle, Men's Health Germany, and Ironman. He has also authored several books including the bestselling Strength Training Anatomy, Women's Strength Training Anatomy, Delavier's Core Training Anatomy and Delavier's Stretching Anatomy to name a few. Michael Gundill has written 16 books on strength training, sport nutrition and health, including co-authoring The Strength Training Anatomy Workout, The Strength Training Anatomy Workout II and Delavier's Women's Strength Training Anatomy Workout. His books have been translated into multiple languages and he has written over 500 articles for bodybuilding and fitness magazines worldwide, including Iron Man and Dirty Dieting. In 1998 he won the Article of the Year Award at the Fourth Academy of Bodybuilding Fitness & Sports Awards in California.

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